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Reducing PMS Symptoms

Women of childbearing age know that PMS can be very difficult for several days each month. Symptoms may include depression, anxiety, irritability, and abdominal pain. But, there’s good news: what you eat can help you feel better!A recent study (from The American Journal of Clinical Nutrition) reports that women who eat a diet rich in the B-vitamins had fewer problems with PMS. Three to keep an eye on: thiamine, riboflavin and niacin. Where can you find these critical vitamins?B-vitamin thiamine is found in grains such as barley and rice, fortified cereals, lean pork and beef, dried beans and peas. Aim to eat more of these when you’re experiencing PMS.B-vitamin riboflavin can be increased by eating more fortified cereals, milk, yogurt, and dark greens – spinach, kale, mustard greens, etc. During PMS week, enjoy fortified cereal with milk for breakfast, yogurt for snacking, and then a fresh baby spinach salad for dinner. Love that riboflavin!!Good ole B-vitamin niacin can also be helpful in managing the symptoms of PMS. It is plentiful in chicken, fish, tomato sauce and enriched rice (check the nutrition label to make sure).Other tips to diminish PMS symptoms:

eat a wide variety of healthy foods

take in less caffeine, sugar and refined carbs

exercise daily (even if it’s just a walk around the block!)

have a healthy outlet for relieving stress, like exercise or time with friends/family